Foot pain after running

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So I gave it a rest for a few weeks to make sure I'd be able to ski, which was fine. I think all I basically did was do the laces up too tight...as simple as that. Worked it out when I put my trainers back on and thought they were way too tight. Also spoke to a runner friend of mine who said he knows of someone who buys trainers a size up from his normal shoes.

Did 5k in the same shoes laced more loosely and all was well. Schoolboy error...lesson learned!